Shin splints are a painful injury that often affects runners. You're also more likely to develop shin splints if you change the frequency or intensity of your workouts. The condition develops because of inflammation in the tendon, muscles and tissue covering the shin bone. The condition is typically not serious, although you may have to alter your workouts until the pain subsides. In most cases, you can treat shin splints at home with a few weeks of time away from the activities that caused them to develop.
Step 1
Assess your symptoms after a workout. Pain from shin splints is typically felt along the inner part of the lower leg, notes MayoClinic.com. The pain may be constant, or only when you are walking or otherwise using your legs. In some cases, the shins may be tender to the touch and you may notice minor swelling along the shin bones.
Step 2
Treat the pain at home as though you have shin splints to see if it responds to treatment. Ice your shins for 20 minutes at a time two or three times a day, and/or take over-the-counter anti-inflammatory drugs such as ibuprofen to relieve the discomfort.
Step 3
Avoid the activities that worsen the pain for a period of two to four weeks to see if the pain resolves itself.
Tips and Warnings
- If you still want to workout or train while you have shin splints, try less vigorous activities such as swimming or biking, MedlinePlus suggests. In some cases, changing shoes may help you avoid shin splints. Wear shoes that fit properly and are designed for the surface you are running on. If you're a runner, replace your shoes every 350 to 500 miles, advises MayoClinic.com. Arch supports can also help prevent the condition, especially if you have flat or low arches.
- Visit your doctor if your condition does not improve after a few weeks of rest. Stress fractures of the tibia can produce similar symptoms, but do not respond to treatment as shin splints do.
Things You'll Need
- Ice pack
- OTC pain relievers
